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January 1, 2020

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead.

Warm Up:
Chili Warm (3:00 min AB/Rower/Jump Rope)
10min WAMRAP
10 Scap Progression (Depression -> Kipping Practice)
5/5 Knee Hug Lunge Step
10 Squat Progression (Air -> EB FS -> EB Thruster)
10 Deadlift (Build)
Double Unders / Practice

WOD: “20/20”
2rds
20 Deadlifts (95/65)
20 Wall Balls (20/14)
20 DB Cleans (50/35)
20 Pushups
20 BB Front Rack Lunges
20 Pullups
20 DB Squats
20 Situps
20 Thrusters
20 Double Unders (3:1)
*DB movements done with 2 DBs*

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October 9, 2019

QuickFit

Warm Up:
EMOM 6 mins:
1) 100 m Run
2) :30-:45 DB Sumo DL Pulses
3) 10-15 Banded Hollow PullDown

WOD:
100-200-300-400-500m
Run 5-10-15-20-25
DB Cleans (50/35)
Pull-ups
*20min Cap*

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10-15 Banded Hollow PullDown
2) 10-15 Scap Push-ups
3) 8-12 Low Hang Muscle Clean

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 5 RM – Go get a PR!

WOD:
12min AMRAP
3,6,9,12…
T2B
DB Clean (50/35)
100m Run

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October 8, 2019

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10-15 Squat Therapy
2) 10-15 90/90 banded Y’s
3) 8-12/leg Jumping Lunges
THEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB)

Strength: Low Hang Snatch
Level 1: Technique
Level 2: Sets of 3-4 (build)

WOD: “Hold Fast”
a) Hang Snatch – 2 reps every :30 for 5min @ 80% of heaviest set the strength
Then
b) 5min AMRAP Burpee Box Jump
*No set rest period between parts a and b

BodyFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 15 mins:
1) MR Frog pumps
2) 8-12/side Side Plank Rotations
3) 8-12/leg Jumping Lunges
4) MR Prone Straddle with MiniBand
5) Rest 1 min

WOD:
30min EMOM
Min 1: :30 of Box Jumps
Min 2: :30 of Burpees
Min 3: 100m Run
*Scale run to be as close to :30 as possible*
**Score is total reps each category**

BARBELL

Barbell Row 4×8 (Build) then MR drop set at weight from 2nd set
“V” chin ups 4×4/4
Meadows Row 4×8/8
Preacher curls 4×12
Opt. trunk: 100 heel raises

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September 16, 2019

QuickFit

Warm Up:
Get Your Chili Warm
2 rounds of Cindy

WOD:
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Squats
100m Run

CrossFit

Warm Up:
Squat Prep
3 Rounds
5 Back Squats (Build)
6 Strict Pull-ups
8/8 Knee Hug Walking Lunges

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 6 x 4 (Build)

WOD:
10, 9, 8… 2, 1
Devil Press
10/10, 9/9, 8/8… 2/2, 1/1
Walking Lunges

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September 2, 2019

Please remember there are only 2 classes today 8:30 and 9:30am. Please sign up in Pike 13 so we don’t have a repeat of July 4th. Back to regular schedule Tuesday.

Warm Up:
Hip Mobility
8min WAMRAP
10 Scap Progression
5 Strict No Jump Burpees
5 High Box Jumps
10 EB Thrusters

Partner Hero WOD: “Felix the Cat”
25min AMRAP
9 Burpees
9 Box Jumps (24/20)
9 Pullups
9 Thrusters (95/65)
9 T2B
* Partners alternate movements*

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June 10, 2019

News and Notes: ALL cubbies must be cleaned out by weeks end for our Weights for Wayne event this coming Saturday. Please remove ALL items before Friday when we prepare the gym for the event.
Schedule Update: Gym will be closed Friday evening and all day Saturday for event prep and WFW. Friday we will hold 6am and Noon classes, NO evening classes. Thank you for your understanding.

Warm Up:
Squat Prep
3rds
5 Tempo Goblet Squats (:03 down :05 hold)
5 Hang Cleans (Build)
3 x 1 Power Cleans + 1 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Build)
*Sets are every 2min and from the floor*

WOD: “Good Fat”
For Time
30-20-10 – Wall Balls (20/14)
15-10-5 – Power Clean (135/95)

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June 7, 2019

Thank you to all for another great Family and Friends week. For those of you who brought somebody – Thank you. If you joined us this week – Thank you and I hope to see you as part of the Alpha family soon!

Warm Up:
Dynamic Warmup
10min WAMRAP
10 Pullup Progression
5/5 Knee Hug Walking Lunge
5 High Box Jumps (Build)
10 KB High Pull / PA Clean Warmup

Partner WOD:
100 Reps each
Walking Lunges
Pull-ups
Box Jumps (24/20)
S2OH (95/65)
Cleans (95/65)
*Work can be split however pair likes*

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January 16, 2019

Warm Up:
Shoulder DROM
3rds
10 Scap Progression
5/5 Pillar with arm reach
10-8-6 Clean Progression (Muscle – Hang – Floor) – Build
10-8-6 Push Press

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 (Build) the 1 @ 80% for MR

WOD: “Barstar”
For Time
10 Push Jerk (155/115)
20 Pullups
30 Cleans
20 Pullups
10 Push Jerk
*Compare to 1.10.17*

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January 7, 2019

Let’s get back to work! Day 1 of our new strength cycle and you’ll be seeing some new movements. Have fun and let us know what you think.
Reminder – Winter Wellness challenge begins in 2 weeks (Saturday January 19th). For anybody who needs some guidance on healthy long term food habits, accountablity to get back on track or both this is for you. Sign up with a friend and both of you will save $20! See a coach with any questions.

Warm Up:
8min WAMRAP
2/2 Spiderman w/ Rotation
:15 Modified Table Top Hold
5/5 Knee Hug Lunge Step
10 Scap Progression
Pole Squats

Strength: Bulgarian Split Squat
All Levels: 4 x 8/8 (Build)

WOD: “Fine Print”
5-10-15-20
Walking Lunge
Pullup
Mt. Climber (R+L=1)